by Melissa Matthews, Markham Heid

While cavities stink, gum disease is your bigger concern. And some <a href="http://www.ada.org/~/media/ADA/Member%20Center/FIles/Perio_heart.pdf?la=en" id="4a85fddd-cc05-3726-a16d-544da038cb98"> research </a> suggests the systemic inflammation that results from periodontal disease may raise your risks for heart disease and stroke.

If that werent bad enough, your saliva is alkaline, and so helps keep the acids in the foods you eat from corroding your teeth, Dr. Messina says.

A sore throat, problems speaking or swallowing, and a burning sensation in your mouth are also unpleasant or painful symptoms of dry mouth, according to the <a href="http://www.mouthhealthy.org/en/az-topics/d/dry-mouth" id="bc880043-c785-3426-a384-224ccb1d3aca"> ADA </a> .

For all these reasons, dry mouth is a pernicious condition that can lead to a lot of other issues if left untreated.

Here, five common causes of dry mouthand how you can fix it.

Dry mouth cause #1: Prescription drugs

Dr. Messina says there are well over 600 drugs for which dry mouth is a known side effect.

That includes uber popular <a href="https://www.prevention.com/life/a20477814/health-risks-of-prescriptions-like-statins-and-birth-control-pills/" id="3082c9ca-736a-327f-add1-d9cf7c3252a6"> categories </a> like gastrointestinal meds, blood pressure drugs, and drugs used to treat psychiatric disorders, he adds.

Dry mouth cause #2: Aging

As we get older, our salivary glands just dont work as well as they should, Dr. Messina says. As a result, we make less saliva.

Add dry mouth to the list of unwelcome effects of old age.

Dry mouth cause #3: Dehydration

Short-change your body in the H2O department, and it will struggle to make sufficient saliva.

The average American is <a href="https://www.prevention.com/health/a20472468/dehydration-and-your-body/" id="6df6698f-987e-3a34-ad6a-e828221a2793"> dehydrated </a> to some degree, which can cause or exacerbate dry mouth, Dr. Messina says.

Dry mouth cause #4:Breathing Issues

Problems with your sinuses or nasal septumthe barrier that divides your left nostril from your rightcan make it hard for you to breathe through your nose, Dr. Messina says.

And mouth breathing can certainly cause dry mouth, he explains.

Dry mouth cause #5: Cancer Treatments

Both radiation and chemotherapy commonly lead to dry mouth, says Jeff Burgess, D.D.S., a former clinical assistant professor at the University of Washington School of Dental Medicine.

There are also a few salivary gland-specific <a href="https://www.prevention.com/health/a20503814/5-types-of-cancer-youve-never-heard-of/" id="fd3afdd0-84c0-3792-a635-c091f468f980"> conditions </a> that could cause extreme dry mouth, he says.

<h1> Dry mouth cause #6: Medical Conditions </h1>

Specific medical conditions can also lead to dry mouth. These include <a href="https://medlineplus.gov/salivaryglanddisorders.html" id="f8252b62-2d11-3518-a0ac-90b8d27d2d29"> salivary gland diseases </a> , <a href="https://medlineplus.gov/sjogrenssyndrome.html" id="8c1c28e3-f500-30b6-a253-c1277121ade7"> Sjogren's syndrome </a> , HIV, and diabetes, according to <a href="https://medlineplus.gov/drymouth.html" id="e7ac8c82-4833-3153-af11-1ba54423bbc1"> MedlinePlus </a> .

Dr. Messina starts by advising people to drink more water.

That goes double if you tend to feel dried out after drinking alcohol, he says. (Tannic beverages like red wine can pull moisture from your mouth.)

Chewing sugar free gum can also help rev up your saliva production, Dr. Burgess says.

If water and Winterfresh arent cutting it, Dr. Burgess says there are a range of rinses and toothpastes that many dry mouth sufferers find effective.

The stuff you can buy over the counter, like <a href="https://www.amazon.com/Biotene-Mouthwash-16-Fl-Oz/dp/B000052YCL/ref=as_li_ss_tl?ie=UTF8&amp;linkCode=sl1&amp;tag=preventionmag-20&amp;linkId=d7f2683ad973784dd436c3efff2ee8ae" id="b3a82bf3-c7bb-392b-a4da-83db595a82d5"> Biotene </a> , can be helpful in stimulating the production of saliva, or replacing it, he says.

Saliva-replacement lozenges or sprays also work for a lot of people, he adds.

That said, most of those work only during the day.

If you wake up every morning with a sore throat or other symptoms of dry mouth, Burgess says an OTC product called <a href="https://www.amazon.com/XyliMelts-Dry-Mouth-Mint-Free-80-Count/dp/B001A42R1A/ref=as_li_ss_tl?s=beauty&amp;ie=UTF8&amp;qid=1467059924&amp;sr=1-1&amp;keywords=XyliMelts&amp;linkCode=sl1&amp;tag=preventionmag-20&amp;linkId=43fe46ec4fec318266019b61b122c687" id="58fdcc39-d604-3b11-a3d7-655ac9d4f6a4"> XyliMelts </a> a kind of leave-in disk you pop in your mouth when you hit the sackcan work wonders.

If prescription pills seem to be the cause of your dry mouth, Dr. Messina recommends speaking with your doctor about switching to another drug that treats the same issue without causing dry mouth (or trying one of these natural <a href="https://www.prevention.com/health/a20438374/top-10-prescription-drugs-and-natural-remedies/" id="344a6d0b-56de-3497-a22c-ebb551e6880d"> alternatives </a> ).

He also recommends adding a fluoride rinse to your daily dental care routine. That can help prevent cavities or decay that results from your dry mouth, he says.

Finally, for patients who produce little to no saliva due to cancer treatments or other underlying medical conditions, Burgess says a prescription drug called pilocarpene can help.

Its usually used when there is no identifiable saliva produced by the glands, he says.

In any case, both he and Dr. Messina recommend talking with your dentist about your dry mouth issues. Your dentist can make informed recommendations based on a dental exam.

The best treatment really depends on the individual, Dr. Burgess says. If dry mouth is bothering you, see someone about it.

Why You Have a Dry Mouth—and How to Fix It

Dry mouth might seem more like a nagging annoyance than a symptom of a more serious health issue. But your body puts saliva in your mouth for a reason.  The bacteria that cause tooth decay and periodontal disease thrive in a dry environment, says Matt Messina, D.D.S., a Cleveland-based dentist.

According to the IIFYM eating plan, if you stick to your daily macro goals, you'll automatically consume fewer calories, thus helping you lose weight.

The overall concept is similar to <a href="https://www.weightwatchers.com/au/sites/au/files/smartpointsmealplanweek01.pdf" id="43c8a426-6461-30fb-a8cf-caca596ef713"> Weight Watchers </a> in that you can eat what you want as long as youre keeping your calories at a certain level, but with flexible dieting theres an emphasis on protein, explains Brad Schoenfeld, Ph.D., director of the Human Performance Lab at CUNY Lehman College in New York.

Intrigued? Here's everything you should know about how to count your macros, and whether or not it actually works for weight loss.

Can You Lose Weight Without Counting Calories?

There are three <a href="https://www.menshealth.com/nutrition/how-much-fat-and-carbs-should-you-eat" id="32c87659-52eb-3bfa-a6da-0491df1b3107"> macronutrients </a> that make up every bite of food you eat: <a href="https://www.menshealth.com/fitness/ultimate-guide-to-protein-supplements" id="e4cf312b-d947-3bb3-aa39-ad8e76c75513"> protein </a> , <a href="https://www.menshealth.com/nutrition/eating-the-right-kind-of-carbs" id="22adf731-818d-323e-a700-99a30e3ed222"> carbohydrates </a> , and fat. While many foods contain all of these macronutrients, most skew heavily toward one or two of them. For instance, meat is loaded with protein, bread is mostly carbohydrates, and olive oil is predominantly fat. Your body needs all three in some capacity to function.

According to the macro diet, you can lose weight by setting a goal for exactly how many grams of protein, carbohydrates, and fat to eat per day. Unlike most traditional diets, you don't have to count calories, and unlike low-carb or low-fat diets, you don't need to to eliminate your favorite foods, like potatoes, pasta, or bacon. In theory, you can eat anything you want under the IIFYM plan, provided it fits into your macro count.

<h1> How do you find out how many macros you need? </h1>

Calculating your macros requires some basic math. If you'd rather not take the DIY approach, IIFYM.com offers a <a href="https://www.iifym.com/iifym-calculator/" id="0cee6020-b3b5-3675-aeee-8a12b5a56e93"> macro calculator </a> using your current weight, goal weight and activity level.

Step 1: Find out your energy balance, or the number of calories you take in and burn each day, Schoenfeld says. The <a href="https://www.niddk.nih.gov/bwp" id="1d3d883c-a73b-3030-af84-5b292f3754ef"> National Institute of Health </a> (NIH) offers an online calculator that uses your weight, activity level, and gender to estimate how many calories your body expends each day. Websites and apps like <a href="https://www.myfitnesspal.com/" id="3716ad34-8110-3108-a535-f5d0b306ab05"> My Fitness Pal </a> can help you log your calorie intake.

Step 2: Once you have those figures, you need to come up with a target calorie intake to meet your weight goals. To lose weight, you need the number of calories you consume to be 10 to 15 percent below what youre burning every day, Schoenfeld says.

Step 3: After determining the total number of calories you should eat per day, youll have to figure out how many of your daily calories should come from fat, carbs, and protein. Some IIFYM sites and blogs advocate for a strict <a href="https://dailyburn.com/life/health/if-it-fits-your-macros-iifym-diet/" id="1d87fa39-2d55-31bd-aed5-fe8d3d294def"> 40% protein, 40% carbohydrate, and 20% fat </a> split, but Schoenfeld says there is no optimal ratio. Some people do well on lower-carb plans, and some people do well on lower-fat. It all depends on the individual.

That said, you should keep an especially close eye on your protein intake: the scientific literature is very clear that getting proper amounts of protein is the most important thing to maximize muscle and improve body composition, he says. Some macro diet coaches even advise eating <a href="https://www.iifym.com/how-much-protein-is-enough-with-iifym/" id="3853575d-a07f-33ba-ac82-f56dfbe1ba42"> one gram of protein for every pound </a> that you weigh.

If youre an athlete or in training, your diet should weigh more heavily towards carbohydrates, says Stella Volpe, Ph.D., chair of nutrition sciences at Drexel University in Philadelphia. You need to replenish that glycogen your muscles are using during exercise, she explains, since glycogen is the energy that powers you during a workout.

And if you constantly feel hungry, emphasizing healthy fats, like avocados and nuts, may be beneficial. Fats are very satiating, Volpe says.

As an example, if your daily calorie goal was 2000, this is what your macronutrient breakdown would look like based on the 40/40/20 ratio noted above.

2000 calories per day x .40 (percentage of calories from carbs) = 800 calories 4 (the number of calories per gram of carbohydrate) = 200 grams of carbohydrates

2000 calories per day x .40 (percentage of calories from protein) = 800 calories 4 (the number of calories per gram of protein) = 200 grams of protein

2000 calories per day x .20 (percentage of calories from protein) = 400 calories 9 (the number of calories per gram of fat)= 44 grams of fat

<h1> Does counting your macros help you lose weight? </h1>

Some nutritional experts are fans of flexible dieting because it doesn't restrict foods and offers more wiggle room for occasional indulgences.

I think focusing on the right balance of protein and carbs and fat while allowing yourself some freedom to eat candy or fun foods now and then is a good approach, says Volpe.

That said, flexible dieting is not an excuse to eat whatever you want. Food quality still matters. Vegetables, which are full of disease-fighting antioxidants and <a href="https://www.menshealth.com/nutrition/truth-about-fiber" id="671feb3a-0e39-388a-aeca-70d73ffe5f19"> fiber </a> , will always be better for you than chips or cookies, which are essentially empty calories.

Im a proponent of flexible dieting, and I think its the most practical approach to weight maintenance, but I think the concept has been bastardized a little bit, Schoenfeld says. Some people have oversimplified it and said you can eat Pop Tarts or Cheez Doodles for your carbohydrates as long as youre hitting your macros, and I dont agree with that.

Consistently eating large amounts of <a href="https://www.menshealth.com/nutrition/guide-surviving-fast-food" id="5c57c61b-66d7-322e-aec2-7bfe4edb075d"> fast food </a> and processed snacks just because it "fits your macros" isn't necessarily sustainable when you look at the bigger picture of what it means to eat for your health. The quality of your diet is still one of the most important factors," says Volpe.

After you calculate your macros, staying within your daily goals can be difficult if youre not doing a little meal prep, according to registered dietitian <a href="http://www.kelly-wellness.com/#welcome" id="fc793b88-7c6a-353d-a269-d0d0fc9592d1"> Lauren Kelly </a> .

Planning ahead is always a good idea-this way, you can feel confident that you will more easily reach your goals for the day, she explained to <a href="http://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition" id="7b3e40d8-b9ba-36f0-aef3-c618ddb30df3"> Cooking Light </a> .

<h1> Meal planning on the macro diet </h1>

If you don't already cook, meal planning may sound stressfulbut it doesn't have to be. Here are <a href="https://www.menshealth.com/nutrition/a19544125/beginners-guide-to-meal-prep/" id="8512689d-7862-3971-a219-287c1f39579a"> some things to consider </a> :

<ul><li> Determine how many meals you'll actually need for the week. If you want enough food for breakfast, lunch, and dinner throughout the work week, then technically you'll need 15 meals. </li><li> Instead of cooking 15 separate meals, whip up a few batches of protein, vegetables, and grains that can be prepared in various ways throughout the week. For example, roasted pork loin can be served alongside broccoli one night, scrambled with eggs the next morning, or served as a salad topper for lunch. </li><li> If you want fool-proof meals, invest in a crockpot so you can throw in your meat and veggies for a designated amount of time and monitor progress. </li><li> A food scale is necessary to ensure you're not overeating. It's way too easy to underestimate portion sizes. The <a href="https://www.amazon.com/gp/product/B0007GAWRS/ref=oh_aui_detailpage_o04_s00?ie=UTF8&amp;psc=1">Escali Primo Digital Kitchen Scale</a> costs less than $30 on Amazon and has more than 1,000 reviews. </li></ul>

<h1> The best apps for the macro diet </h1>

Tracking meals is vital to ensure you're staying within your daily allotment of carbohydrates, protein, and fat. <a href="https://www.myfitnesspal.com/" id="6582312b-e08d-3777-a467-95855e74ff46"> MyFitnessPal </a> , one of the more popular meal-tracking apps, has more than a million foods in its database complete with calorie and macro information. Although there's a premium version, the free download provides everything you need to track macros and stick with your diet.

Now, this all may sound like a lot of work, but it doesn't have to be. In fact, next to diets that eliminate whole food groups or prescribe complicated and specific food combinations, IIFYM can seem more relaxed in comparison.

Adherence is the most important thing for any diet to be successful, and we know people dont stick with these restrictive diets, Schoenfeld says. Flexible diets allow you to lose weight or have success while eating a much wider range of foods.

Lets face it: Dieting is hard. But if you believe proponents of the If it Fits Your Macros (or IIFYM) Diet (also known as <a href="https://www.iifym.com/what-is-iifym/" id="a263de81-4e55-3c1f-a617-e2ca9bd90417"> flexible dieting </a> "), you can eat anything you want and still lose weight - without counting calories. All you have to do is count your macros.

What Is the Macro Diet? Everything You Need to Know About Counting Macros for Weight Loss

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by Melissa Matthews, Markham Heid

Articles written by the author

Why You Have a Dry Mouth—and How to Fix It

What Is the Macro Diet? Everything You Need to Know About Counting Macros for Weight Loss